Beginner Circuit
1. Lateral Walks - 3 sets, 10 steps each direction
2. Resisted Squats - 3 sets, 10 reps
3. Rows - 3 sets, 15 reps
4. Chest Press - 3 sets, 10 reps
Lateral Walks
With the middle of the band on the ground, hold the handles or ends. In a hip-width stance, step on the tubing with both feet so it's secure under the middle of your feet.
Criss-cross the band to create an "X" shape. With your elbows at 90 degrees and tight to your side, step sideways for 10 steps. Once you complete 10 steps, return back in the opposite direction for 10 steps.
During the exercise, keep your body upright and try not to bend at the waist. Stay under control and focus on your glutes, as they should be driving the movement.
Resisted Squat
Begin in the same starting position as the lateral walks. Pull the handles or ends of the band up to shoulder height.
As you squat down, keep your chest up, brace your core, and push your butt back as you think about opening your knees. Squat down as low as you can without breaking form. Return to the starting position by driving your hips through into extension and standing up tall.
Keep the hands at shoulder-height throughout the movement, and avoid excessive lumbar flexion.
More: How to Achieve Proper Squat Form
Row
Wrap the middle of the band around a sturdy vertical structure such as a pole or tree. Facing the anchor point, hold the band with a neutral hand position (palms facing in toward each other) and pull toward your sides.
Be sure to keep your shoulders down and back the entire time. Once your hands are in line with your chest, slowly extend your arms to return to the starting position.
Chest Press
Begin with a similar set up to the row movement. This time, however, face away from the anchor point.
If you have a band with handles, grab it so the tubing rests on the outside of your arms. Take a staggered stance and press straight out in front of you. Once your arms are fully extended, return the band to the outer chest area in a controlled motion to complete one rep.